Week 6 – Foxtrot [ˈfɒkstrɒt]
PARTNER WORKOUT (1 works, 1 rests & counts) 4 rounds of 30’/15’ AMRAP (=18 min, 4,5 per round) fitball burpee (thruster to pushup) double KB clean (16/24kg) Dumbell Z-press (12kg/16kg)
Artikelen door Tom Lanckbeen
Week 5 – Echo [ˈɛkoʊ]
FOR TIME 5 rounds of: 10x double dumbell front squat 7x man maker
Week 4 – Delta [ˈdɛltɑː]
PARTNER WORKOUT (work together until exercise is completed) FOR TIME 2k row 20x BB deadlift (50%BW) 30x barbell faced burpee
Week 3 – Charlie [ˈtʃɑrliː]
FOR TIME 8x fitball jack knives 15x SL deadlift each leg (unilateral crossover carried 10/16kg) → 2 voeten steun = restart 40x mountain climber 15x SL deadlift each leg 8x inchworm (min 5 steps, hands to toes → full push up stance)
Week 2 – Bravo [ˈbrɑːvoʊ]
PARTNER WORKOUT complete each part to continue FOR TIME 1000m ski 50x trapbar deadlift (75%BW) 60x seated wall balls 1000m ski
Example: Week 30 – Delta [ˈdɛltɑː]
PARTNER WORKOUT (work together until exercise is completed) FOR TIME 2k row 20x BB deadlift (50%BW) 30x barbell faced burpee
